Now hosting outdoor group classes and private training, as well as live virtual group classes.
Today’s classes:
Zoom WOD– 7 AM & 12 PM
Outdoor WOD – 5 (BH Only), 6 & 9 AM & 6 PM-BH @ Back Lot –WF @ Parking Lot – ⭐MUST reserve in ZP⭐
Buns & Abs @ WF & Online – 10:15 AM
Strength Outdoors @ BH – 5 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********
Today’s Workout
- Warm Up
- 5 Inchworm w/ Drunken Mt. Climber
- 20 Single Leg Glute Bridges (Alternating)
- :30 Hollow Hold
- :30 Forearm Stretch
- 15 Squat Thrusts
- 10 Step Ups
- 10 Halting Deadlifts (Pause at the knees before standing)
- 10 Hang Power Cleans
- 5 Burpee Box Jumps
- Strength
Every 2 min. for 5 Sets- 5 Hang Power Cleans (BB/DB/2:1 Single Arm DB – Sub: Swings|Deadlifts|Glute Bridges)
- Conditioning – “Hanger Snake”
*****Equipment Version*****
Barbell
*****Normal Version*****
21-15-9- Burpee Box Jumps (Sub: Burpee Step Up|Squat Thrust to Box Jump|Inchworms + 2 Step Ups)
- Hang Power Cleans (<70% of strength)
- Accessory
- 60 Two Breath Glute Bridges (Weighted if desired/able)
Strength Class
- Warm Up
- 10 Press Ups
- 20 Glute Bridges
- :30 Hollow Hold
- 10 Push Up + Double Shoulder Tap
- 5 Power Cleans
- 20 Front Rack Lunges
- Strength
- EMOM 10 – 6 Front Rack Lunges
- 3 x 10 – DB Bench Presses